The WOD - TUES, 17JAN12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

Skill:
Skin The Cat 3 X 3

Details at GymnasticsWOD

Followed by:

WOD:
For time::

Advanced*
• Row 800 meters
  
• Box jump,24 inch, 50 reps
  
• Push-ups, 50 reps
  
• GHD Sit-ups, 50 reps
  
• Ring Dips, 50 reps
  
• Back extension, 50 reps
  
• WBS, 20/15#,50 reps
  
• Row 800 meters
  *Wear Body Armor
  
  
  Rx
  
• Row 500 meters
  
• Box jump,20 inch, 50 reps
  
• Push-ups, 50 reps
  
• AbMat Sit-ups, 50 reps
  
• Jumping Ring Dips, 50 reps
  
• Back extension, 50 reps
  
• WBS, 20/15#,50 reps
  
• Row 500 meters
  
  
  Intermediate
  
• Row 500 meters
  
• Box jump,20 inch, 35 reps
  
• Push-ups, 35 reps
  
• AbMat Sit-ups, 35 reps
  
• Jumping Ring Dips, 35 reps
  
• Back extension, 35 reps
  
• WBS, 20/15#,35 reps
  
• Row 500 meters
  
  
  Novice
  
• Row 400 meters
  
• Box jump,18 inch, 25 reps
  
• Push-ups, 25 reps
  
• AbMat Sit-ups, 25 reps
  
• Jumping Ring Dips, 25 reps
  
• Back extension, 25 reps
  
• WBS, 20/15#,25 reps
  
• Row 400 meters
  
  

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